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Paddle and Rowing Sports—Balance, Coordination, Etc

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Paddle and Rowing Sports—Balance, Coordination, Etc Physical Activity: PADDLING & ROWING SPORTS While participants are engaged in a paddling or rowing activity, they are getting lots of health benefits. The information in this packet details those benefits, from the muscles paddling and rowing sports develop to the way they make people feel. This packet supplements what you will be doing during paddling and rowing sports. You do have to get participants to recognize that these activities are great for their physical and emotional health, but you can do that in the way that best works for your group and you. These materials offer lots of different ideas for incorporating the health components into your already fabulously planned session. Read the Facilitator’s Guide in order to understand Frost Valley’s physical activity initiative, to effectively use the materials in your session and for ways encourage physical activity among your participants in and beyond Frost Valley. This chart, also featured in the Facilitator’s Guide, highlights each of the sections in this module. This can guide you in selecting what to focus on during the session. Description Gives a profile of paddling and rowing’s health benefits Explains how paddling and rowing are aerobic and Type of Activity strength building Where It Fits within the Points out where paddling and rowing fit within the Recommended Amount of suggested recommended 60 minutes of daily exercise Physical Activity Parts of Body Used Names parts of the body that paddling and rowing uses Names the specific muscles that paddling and rowing Muscles Affected builds Health Benefits Lists paddling and rowing’s overall health benefits How It Makes You Feel Explains paddling and rowing’s positive emotional benefits • Day 1: Offers suggestions for introducing paddling and rowing’s health benefits during the first day of the Suggestions for Ways to session Incorporate • Following Sessions: Gives lots of ideas for reinforcing participants’ knowledge of paddling and rowing’s health benefits during the remaining sessions Offers ideas for games and other activities that build Some Fun Ideas participant awareness of paddling and rowing’s health benefits Interesting Facts Generates interest in paddling and rowing Presents a modifiable questionnaire about participants’ Evaluation views on paddling and rowing and about whether they will continue beyond Frost Valley FROST VALLEY YMCA • PHYSICAL ACTIVITY CURRICULUM: PADDLING & ROWING SPORTS • PAGE 1 2000 Frost Valley Road, Claryville, NY 12725 TEL: 845-985-2291 FAX: 845-985-0056 WEB: frostvalley.org DESCRIPTION Paddling and rowing sports—kayaking, canoeing, paddle boarding, and row boating — are moderate-intensity exercises that enhance aerobic fitness, strength, flexibility, and endurance. They exercise major muscle groups in different ways and also provide anon-weight-bearing cardio workout. They help you exert lots of energy — and you can exert even more if you paddle or row faster! These sports also have mental and emotional benefits. They make you feel peaceful because of the sound and feel of the water and the comforting pull and rhythms of the paddle or oar and they connect you to the outdoors and introduce you to interesting natural outdoor sights. There are differences between paddling and rowing, which you might discover: PADDLING ROWING Uses paddles Uses oars Torso drives the paddling stroke Legs and arms drive the rowing stroke Kayaks, canoes, stand-up paddleboards, Traditional rowboats (and more modern rafts sweep-oar boats, sculls) Can use one paddle on one side to keep Need two blades (oars), one on each the boat straight side, to keep the boat straight Paddlers face forward Rowers face backward Paddles are not attached to the boat Oars are attached to the boat The sports are similar in many ways. Individually, they focus on different parts of the body. Standard row boating Rowing is an excellent way to exercise. In addition to strengthening arm, leg, back, and core muscles, it builds stamina and provides a good cardio workout. An experienced rower in an efficient rowboat can keep up a steady rate of four to five miles an hour! Traditional canoeing Paddling a canoe develops upper-body strength, builds core muscles, and improves aerobic fitness. The main muscles used in canoeing, as you pull the paddle against the water, are those in the upper back, forearms, and abdominals. You don’t usually use your leg muscles when canoeing. Rigorous paddling can get the heart and breathing rates up! Canoeing in rougher waters helps you burn more energy. You exert lots of energy lifting and putting down canoes and carrying them to and from the water. Kayaking This paddle sport provides a full-body workout —back, chest, midsection (abs), arms, and legs. The legs contribute to a good kayak stroke, transferring the body’s power through the kayak to make it move through the water. They also work with the hips to help turn and stabilize a kayak. What’s the difference between a canoe and a kayak? Typically, a canoe is an open boat in which paddlers sit on a seat. A canoe paddle normally has one blade. In a FROST VALLEY YMCA • PHYSICAL ACTIVITY CURRICULUM: PADDLING & ROWING SPORTS • PAGE 2 2000 Frost Valley Road, Claryville, NY 12725 TEL: 845-985-2291 FAX: 845-985-0056 WEB: frostvalley.org kayak the paddler sits on a low seat with their legs extended in front. A kayak paddle is bladed at both ends. There are different types of paddle boarding. You might try each one to see how they affect the body in somewhat different ways and how each type of paddling requires a different relationship and interaction with the water. Prone paddle boarding There are two types of prone paddle boarding: Belly paddle boarding (lying-down paddling) Belly paddling uses the basic paddle stroke, with the arms as the paddles. It’s a bit like freestyle swimming: You move each arm forward to grab the water and pull through it and down to the side of the paddleboard. Paddling while lying on the board builds your biceps and triceps. Prone paddling does put a lot of stress on the shoulders and neck because you hold your head above shoulder level and it’s also easier to negotiate tougher waters, as in the ocean. Some say that belly paddling is similar to running or biking up a steep hill. It is a great endurance sport, keeping your heart at a low, steady rate.i Kneel-down or knee paddle boarding: This is similar to belly paddling, but you are on your knees paddling with both arms at the same time and really working your back, shoulders, and core muscles, especially the abs. Some say that knee paddling is faster than prone paddling, which means it’s good for developing balance. In knee paddling, you can keep your neck at shoulder level (parallel), reducing the strain on the neck and shoulders. Stand-up paddle boarding (SUP): When stand-up paddle boarding, you stand on the paddleboard and use a paddle to move through the water. Your legs, as well as your core abdominal and back muscles, get a significant workout because they keep you balanced on the board. (Working to maintain balance also increases your focus.) It develops your arms and shoulders because you use them to paddle through the water. And you strengthen your torso by twisting as you paddle. This type of paddling provides a great cardio workout. TYPE OF ACTIVITY: Aerobic/Strength-building Paddle boarding of all types provides a great cardio workout and builds a variety of muscles. It’s also great for developing balance and flexibility. FROST VALLEY YMCA • PHYSICAL ACTIVITY CURRICULUM: PADDLING & ROWING SPORTS • PAGE 3 2000 Frost Valley Road, Claryville, NY 12725 TEL: 845-985-2291 FAX: 845-985-0056 WEB: frostvalley.org WHERE IT FITS WITHIN THE RECOMMENDED AMOUNT OF PHYSICAL ACTIVITY Paddling and rowing sports can fulfill the cardio (aerobic) and strength-building portion of the suggested 60 minutes of daily activity. You can add warm-ups and exercises that build core muscles before getting into a boat or on a paddleboard. PARTS OF MUSCLES AFFECTED (See Terms to Know in HEALTH BENEFITS BODY USED Facilitator’s Guide) • Legs • Abs (Abdominals) • Improves balance • Arms/forearms • Biceps • Reduces stress • Back • Rotator cuff muscles • Improves joint strength • Buttocks • Triceps • Builds muscular • Chest • Traps (Trapezius) strength (especially • Torso • Lats (Latissimusdorsi) core muscles) • Shoulders • Rhomboid • Improves • Hands • Hamstring cardiovascular fitness • Quads (Quadriceps) • Improves posture • Heart • Lungs HOW IT MAKES YOU FEEL • Relaxes and calms (from being on the water, being outside, the rhythmic motion of oars or paddles) • Helps you feel one with nature • Improves balance and flexibility • Gets you to love the feel of the water on your face and body FROST VALLEY YMCA • PHYSICAL ACTIVITY CURRICULUM: PADDLING & ROWING SPORTS • PAGE 4 2000 Frost Valley Road, Claryville, NY 12725 TEL: 845-985-2291 FAX: 845-985-0056 WEB: frostvalley.org SUGGESTIONS FOR WAYS TO INCORPORATE DAY 1 1. When introducing the rowing and paddling sports program, begin by asking participants: • Who has rowed a boat? Who has paddled a canoe or a kayak? • Have you been on a paddleboard? How did you paddle (lying on your belly, sitting on your knees, standing up)? • If you’ve tried two or more, which of these sports do you like best? Why? • What do you think of rowing a boat, paddling a canoe or kayak, and/or paddling a paddleboard as exercise? What kind of a workout does each give you? • What parts of the body do you think get the most benefit from paddling and rowing sports? 2. Point out that rowing and paddling sports are great physical activities, and especially fun because they get you outside and in the water.
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